28
Nov
CrossFit – Tue, Nov 29
Westshore CrossFit – CrossFit
Warm-up
On 9 Min Clock: (1 Set Each)
:45 row (easy)
:30 hollow hold
:30 plank shoulder taps
:30 PVC pass thru
:45 row (moderate)
:30 hollow rock
:30 push-ups
:30 scap pull-ups
:45 row (hard)
:30 alternating v-ups
:30 ring support hold
:30 kip swings
Mini Round
1 set:
200-m row
5 ring dip / scaled option
5 bar muscle-ups / scaled option
WOD
MetCon (AMRAP – Rounds and Reps)
On a 15:00 clock:
1,700/2,000-m row
In the remaining time:
AMRAP:
10 ring dips
10 bar muscle-ups
INTERMEDIATE
On a 15:00 clock:
1,700/2,000-m row
In the remaining time:
AMRAP:
5 ring dips
5 bar muscle-ups
BEGINNER
On a 15:00 clock:
1,700/2,000-m row
In the remaining time:
AMRAP:
10 jumping / banded ring dips
5 single-arm ring rows/arm
Cool Down
Stretch (Checkmark)
2 sets:
:30 double forearm stretch
:30 lacrosse ball pec mash/side